{"id":3448,"date":"2014-02-28T22:41:42","date_gmt":"2014-03-01T03:41:42","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3448"},"modified":"2014-02-28T22:41:42","modified_gmt":"2014-03-01T03:41:42","slug":"gen-prep-wk-8-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3448","title":{"rendered":"Gen Prep &#8211; WK 8 Friday"},"content":{"rendered":"<p>Borden &#8211; Noon &#8211; BK Lactic Tol focus &#8211; plus weights<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>Aerobic Kick:\u00a0 200m<\/p>\n<ul>\n<li>4\u00a0x 50\u00a0BK Kick on 1:20<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1 \/ EN-1\/2:\u00a0 400 \/ 100<\/p>\n<ul>\n<li>200 BK on 4:00, swim 3:30<\/li>\n<li>2 x 100 BK on 2:00, swim 1:40<\/li>\n<li>100 BK,\u00a0 swim\u00a01:35sec<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>4 x (25 BK Sprint, 25 Easy) on 1:30<br \/>\nact all 19 sec<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 300m<\/p>\n<ul>\n<li>100 BK Sprint, 150 Easy on 5:00, aim for 1:20 <strong>act:\u00a0 1:16<\/strong><\/li>\n<li>2 x (75 BK Sprint, 125 Easy) on 4:30, aim for 60 act:\u00a0 60, 62<\/li>\n<li>50 BK Sprint, 50 Easy, aim for &lt;40 act:\u00a0 37<\/li>\n<li>200 BK Fins RECOV<\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">LA Tol Kick:\u00a0 100m<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">4 x (25 BK Kick Sprint, 75 Easy)<br \/>\nact &#8211; all 22 sec<br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Swim Down:\u00a0 200 Easy<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden &#8211; Noon &#8211; BK Lactic Tol focus &#8211; plus weights Warm Up:\u00a0 700m Aerobic Kick:\u00a0 200m 4\u00a0x 50\u00a0BK Kick on 1:20 50 Easy EN-1 \/ EN-1\/2:\u00a0 400 \/ 100 200 BK on 4:00, swim 3:30 2 x 100 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3448\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"_links":{"self":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3448"}],"collection":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3448"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3448\/revisions"}],"predecessor-version":[{"id":3449,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3448\/revisions\/3449"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3448"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3448"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3448"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}